Noob with a noob question.

[tkdskip]

Hey guys

A newbie from Papamoa.

I am a 32year old runt (6ft 78kg) looking to put on a bit of muscle and increase my strength.

I tried working out at the gym during the day for several months but work and family come first.

I have since invested in a cheap bench and 60kg of weights and managed to put on a couple of kgs over the last 6 weeks.

I have been having an aussie bodies protien shake after every total body workout every second day. The directions say to use it twice a day every day, but the price of the stuff dosent make that practical. Is there alot of benefit in having extra protien on a rest day?

My diet is pretty good with lots of tuna, chicken and veg.

Thanks for any help, this forum looks to be a great resource.

[Optimass]

Your off to a good start mate.

I started pretty much on a bench a flatmate had under a house I was staying in 13 years ago. 70kg :wink: (on the bench .... I was 75kg)

Putting weight on is all about calories in. There are a number of resources on the forum to follow - would pay to screen through the diet threads as there are some really practical lesons in there.

Your base metabolic rate is approx 1700 / so you should be looking to eat around 2500 - 2700 calories per day in order to see some good clean gains. A bit more if you don't mind a bit of insulation.

below is my break down .... can you post yours? What is a typical days intake?

viewtopic.php?f=11&t=4736

Ultimately eating every 3-4 hours is ideal. - drinking at least 3 -4L per day for someone your size is another good idea. Protein is a must all day long as it repairs traumatised muscle fibre and prevents your body from breaking down muscle in order to perform the repair.

Can be done with just food but IMO a protein shake used correctly is cheaper than a food meal if you get my meaning.

..... shake after every workout is a must. :clap:

[keats]

..... shake after every workout is a must. :clap:

Can I get a hallelujah?! I have about 5 per day.

[soundsgood]

I have been having an aussie bodies protien shake after every total body workout every second day. The directions say to use it twice a day every day, but the price of the stuff dosent make that practical. Is there alot of benefit in having extra protien on a rest day?

Buy in bulk and online and you save heaps

For example you can buy a 10lb bag of Dymatize whey from Xtreme Nutrition for $150 inc shipping. Theres like 150 serves in it. Only $1 per serve. Way cheaper right?

Hi and welcome to the forum tkdskip :grin:

[1day]

Buy in bulk and online and you save heaps

For example you can buy a 10lb bag of Dymatize whey from Xtreme Nutrition for $150 inc shipping. Theres like 150 serves in it. Only $1 per serve. Way cheaper right?

i second that. im on a mean budget ,so i live on the 10lb dymatize whey

[tkdskip]

Cheers for the diet info Optimass. Will definatley look at the heaps cheaper whey when its time to restock, the stuff I'm using is about $40 for 18 serves. At that price I could start downing it on rest days aswell.

[Optimass]

No worries .... There are enough contacts on here to source cheap good quality protein. I'm sure they will make themselves known .... sounds like the dymatize option is a good one.

[Luigi]

No worries .... There are enough contacts on here to source cheap good quality protein. I'm sure they will make themselves known .... sounds like the dymatize option is a good one.

id be interested too.... not sure whos still selling what

[Dragon]

Hey ya! You said you’re doing a total body workout every second day.

That's a lot of training. Your body recovers and grows while you rest. A total body workout every second day doesn’t leave much room for rest and growing. If you don’t rest, you don’t grow and you end up very tired. Worse, you might loose in interest in training or get sick. It’s sometimes called over-training.

Have you checked out the training programs on this site by clicking on the resources tab?

As for protein shakes on the days you don’t train. Well, you don’t necessarily need a protein shake, but you do need protein. That’s fish, chicken, red meat or eggs, every day, and in as many meals as you can each day. Your body is recovering and growing so you need to feed it non stop. Try and eat some form of protein to feed your muscles every few hours. Protein shakes are just a cheap and convenient way of making sure you get enough protein each day. Some people get by without them.

Try http://www.eatme.net.nz to buy protein powder cheaper than your Aussie Bodies protein shakes. A 1kg - $46 pack of Eat Me will give you 33 serves of 24grams of protein per serve (80% protein). It’s free delivery too.

[1day]

yea mabe try training 1-2 bodyparts per session and only training 3-4 days wk(ie bi's and chest, or back and tri's etc) if if u tryin to bulk , the more protien u have, the more it will help :nod:

[Optimass]

you can still bulk on full body routines -

Did a bulgarian principle program my brother had done where you could train 2 - 3 times per day / 6 days per week (20 - 30 minutes / one exercise 4 sets per major body part)

Was quite good but would be impossible for me now as kids/career etc.

Even so - do agree split routines are the norm for good reason. :nod:

just making a point .... I'll try and find the routine I'm talking about but not sure I kept the background .... maybe someone else is familiar and can update a post.

[tkdskip]

If I split my training so that I am hitting sperate areas and resting a day inbetween, it could mean that I may only train my legs or chest or back once a week. Is this enough work/stress for them to grow/adapt.

I do feel tired training every second day and was considering resting 2 days until my body became acustomed to the work load.

Thanks for the input guys, it is all being taken into consideration.

[orange]

I train each body part once a week and I'm growing. Although ... each body part really gets more than one workout really - like your legs get a good go once a week and also another go on deadlift back night.

[tkdskip]

Thanks for the input guys, I will take it onboard.

I am going to finish my 10 week program I had written for myself of working out every second day. I think this will give me a reasonable base strength to work with. And I would like to finish what I have started.

My current workout involves using big muscles so I do get tired but might try and up my carbs on workout days.

Once I have completed this programe I will post up my new plan for advise.